Starting at 3-2-1-Go, perform:
1 Set of max rep strict shoulder press
*Repeat every 90 seconds for 5 sets total
Conditioning: “Black Rose”
At 3-2-1-Go, perform:
50 Double Unders
5 Bar Muscle-ups (scale=10 pullups)
5 Power Snatches (115/75)
*Repeat every 4 minutes for 5 sets total
Extra Credit: "Bike Conditioning"
3 Sets:
4 Minutes On
1 Minute Off